3J is very good at what he does, follow his advise & see how it works out for u.
Everyone reacts different to diets, u need to experiment with it, until u see what works best for u.
Your in good hands with 3J

Ok. Thanks you always give me good advice. Is it best to do the high day, followed by the two medium days then keep the low days together? Or mix it up?
To be honest I've never really been a big carb eater and I find it difficult having high carb days!
But I guess doing this will help me with fat loss?
Xxxxxxxxxx

Ok. Thanks you always give me good advice. Is it best to do the high day, followed by the two medium days then keep the low days together? Or mix it up?
To be honest I've never really been a big carb eater and I find it difficult having high carb days!
But I guess doing this will help me with fat loss?
Xxxxxxxxxx

Ya, Mr and Mrs. P are the best. I tried getting them to adopt me but they wouldn't!! lol

Ok. Thanks you always give me good advice. Is it best to do the high day, followed by the two medium days then keep the low days together? Or mix it up?
To be honest I've never really been a big carb eater and I find it difficult having high carb days!
But I guess doing this will help me with fat loss?
Xxxxxxxxxx

No problem Girl

I'm not a big carb eater either, this is how I break down my carbs on my high carb day
(which is when I train legs)
I divide my carbs like this,
20 % carbs with my 1st meal, 20 % before my workout, 20 % after my workout, then 20-30 % on my next meal, and my last meal I just do protein & veggies.

The carbs I have before my workout are starches & some fruit.

Post workout it's similar, but I have a little more carbs. So if I had chicken breast with sweet potato before my workout, I just have a little more sweet potato post workout with my protein.

The combination of the high & low days really depends how your workout training schedule is...
but, u do want to keep your low carb days together, the concept behind this is, that when our body is deprived of carbs, it starts using (glycogen) as fuel, since the carbs are not available, this helps u with fat loss, but our bodies will recognize the lack of carbs as kind of an emergency & if you stick to a low carb for too long, it will slow down your metabolism & slow your fat loss, this is why u boost your metabolism on the 4th or 5th day by taking in higher amounts of carbs, and this makes your body use your fat as an energy source and consumed carbs get used as replenishment of glycogen supplies.

How did 3J tell u to do it ?
U should follow what he set up for u, he's helped many with his diet coaching

Well he reckons high low zero.. But yesterday was high today is low... I will do zero tomorrow as day off but then I have heavy training days sat and sun. I don't think it matters to much on how hard u train... I'm going to stick to two zero days running and just change it about my way.
He says high carb days between 200-300g!!
I managed just to get in 180 yesterday and found it tough because it's hard to eat when I'm not hungry as carbs are filling.
The reason I think I'm carb sensitive is because I carry belly fat- if I go to zero carbs I lose fat on the sides.
This is very tricky stuff! Usually my high carb day would be 100g lol
As I'm on a low day today I've done my carbs and I'm at 90grams... I use that fitday app so I can follow my amounts xx

Well he reckons high low zero.. But yesterday was high today is low... I will do zero tomorrow as day off but then I have heavy training days sat and sun. I don't think it matters to much on how hard u train... I'm going to stick to two zero days running and just change it about my way.
He says high carb days between 200-300g!!
I managed just to get in 180 yesterday and found it tough because it's hard to eat when I'm not hungry as carbs are filling.
The reason I think I'm carb sensitive is because I carry belly fat- if I go to zero carbs I lose fat on the sides.
This is very tricky stuff! Usually my high carb day would be 100g lol
As I'm on a low day today I've done my carbs and I'm at 90grams... I use that fitday app so I can follow my amounts xx

Ok, so 200g of carbs divided into 5 meals is around 40 g per meal, that's not too much.

and 300g = 60 g per meal, might seem like a lot now, specially if you've been eating very low carbs until now... You just have to allow your body to adapt, that's all.

Zero carbs is not really possible, your probably not counting the hidden carbs, there's carbs in foods that u wouldn't think contains carbs.
I do feel bloated when I eat too many carbs, so I have experimented and usually keep my regular diet pretty low in carbs, but with enough carbs for maintenance.

If up to now you've been ating really low carbs for along time, that's probably why you haven't seen the results your looking for, many, many girls have the carbs are the "enemy"mentality..lol
I had it at one point too, your body needs the nutrients from carbs & depriving it from it for too long it's never good, what it really comes down to how to eat them & what carbs to have.

Give this diet a try & see how it works for u, there's no one size fit all diet out there, we all react differently, it's just a matter of experimenting until u find what works best for u

Yeah wel sometimes I don't do things for long enough but I will give this a few months, but I'm having a few drinks next week :-/ works Xmas do so can't be boring as I usually am and rarely drink alcohol.
I think I will have a few low carb days before Xmas as you know what it's like Xmas day...

I LOVE chocolate though :-((

Yesterday on my high day I managed to get my calories at 1500 as need to be 500 below maintenance for fat loss. Sometimes I struggle to eat that many.. But this fitday app is really good at keeping all my amounts accurate for me (roughly)

Have you ever done the keto diet? I tried it once didn't last long as to many cravings with it. Buffet at work tomorrow and I'll be the only one sat there eating my chicken while the skinny girls eat what they want and don't gain a pound, don't workout, have flat bellies and I work my arse off in the gym!!

Yeah wel sometimes I don't do things for long enough but I will give this a few months, but I'm having a few drinks next week :-/ works Xmas do so can't be boring as I usually am and rarely drink alcohol.
I think I will have a few low carb days before Xmas as you know what it's like Xmas day...

I LOVE chocolate though :-((

Yesterday on my high day I managed to get my calories at 1500 as need to be 500 below maintenance for fat loss. Sometimes I struggle to eat that many.. But this fitday app is really good at keeping all my amounts accurate for me (roughly)

Have you ever done the keto diet? I tried it once didn't last long as to many cravings with it. Buffet at work tomorrow and I'll be the only one sat there eating my chicken while the skinny girls eat what they want and don't gain a pound, don't workout, have flat bellies and I work my arse off in the gym!!

That's ok Frenchy, you probably haven't stuck to a diet long enough because most haven't worked for u in the past.

I know x-mas time can be challenging when doing carb cycling, (or any strict diet) leave x-mas day for your high carb day & even if u don't stick to it 100 %, don't worry about it,

When it comes to diet/ training u can't have an "all or nothing mentality" IMO, because life is unpredictable & sometimes your gonna get off track a little, the important thing is to realize it & get back on track, I'm very dedeicated when it comes to diet/ training & I'm bit of a perfetionist, so, I'm tend to be my worst critic, But, I've learned that it's ok if I miss a day or 2 in the gym, or If I let myself have a treat occasionally, because if u don't then life would just be too predictable & that's not too much fun
It's all about having a good balance.

So, have a drink if u like, enjoy the holidays, u can have a good time & enjoy good food without going overboard

I've done Keto before, not a big fan of Keto, I have 0 energy when on it & runing after 3 kids requires lots of energy ...lol
And I do crave carbs on Keto... I know it's very effective when properly done.

p.s (Let the skinny girls eat all the food in the buffet, u sit there & smile when they look at u, while u eat your chicken breast)
Who want's to be a skinny girl anyways ?
"Skinny girls are .....so, like, 5 minutes ago ! lol
No offense, but a stick and legs it's just not attractive IMO, I rather weigh twice as them, & have some curves and be fit..

Your on the right path, don't obsess over your problem areas, remember, our bodies are like a canvas, we can change it, modify it & improve it, focus on the progress already made.

I train hard I lift heavy- I'm also a PT but you know when you hit that brick wall I've always had a problem with a small belly, it really gets to me. My mum is a fitness freak she teaches body pump/step/yoga/Pilates you name it she is 54 and toned but petite... Cracking body!

Keto gives me 0 energy as well. Can't handle it. But I think what you said about getting more carbs in and getting my body used to it is right as I have starved it from carbs so I just need to get into this routine.

High carb day
Low carb
Zero carb

I will follow this patten but sometimes drop in 2-3 zero carb days.
I'm extremely self motivated though and can and do say no to things. I have put on 3kg in the last 2 years but my body fat has dropped.

I'm gonna post some pictures up soon you can check out my guns they are pretty good

I train hard I lift heavy- I'm also a PT but you know when you hit that brick wall I've always had a problem with a small belly, it really gets to me. My mum is a fitness freak she teaches body pump/step/yoga/Pilates you name it she is 54 and toned but petite... Cracking body!

Keto gives me 0 energy as well. Can't handle it. But I think what you said about getting more carbs in and getting my body used to it is right as I have starved it from carbs so I just need to get into this routine.

High carb day
Low carb
Zero carb

I will follow this patten but sometimes drop in 2-3 zero carb days.
I'm extremely self motivated though and can and do say no to things. I have put on 3kg in the last 2 years but my body fat has dropped.

I'm gonna post some pictures up soon you can check out my guns they are pretty good